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Build a 200IM

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When I started masters circa 1993, we used to do 2 sets which had dropped off the rotation. But one made it's way back recently, albeit in easier form.

The one I never liked very much:
12 minute swim, how far can you go? Stop wherever you are when the coach calls time.

The one I liked:
Build a 200 IM by 25. 900 meters total. Someone double check that, because it's too much for me to count again.
Yesterday it was given as build it backwards from the freestyle. :30 per 25. I did it the old way (the 1990's way!) and built it from the fly. It was much harder than I thought. There is no truth like the first ones up to the 125!

25 fly
50 fly
50 fly, 25 back
50 fly, 50 back
50 fly, 50 back, 25 breast
and so on up to 200 IM.

It sounded great at first, plus I had a good lanemate who wore fins but didn't swim on my feet. I was dying by the 50 fly, 50 back. By the time of the 200 IM, I went 3:00 which is not very fast, but considering the agony of the set, that was pretty good vs. a fresh and strong 200 IM when I could go 2:50ish. My meet time in 2014 was a 2:38 so I think that's not too bad to be 20 seconds off.

The 50 fly actually wasn't so bad, but wow was it awful to make that turn and onto my back. That's when you know you're not in that great shape after all! It actually got better after the 100 - because you were banking more time per 25 and there was more non-fly added to each sendoff.

I'm not sure i'd ever try a build 400 IM! How much yardage would that be? I can't even count.

++++++++++++++++++++++++++++
It doesn't look like i'm going to swim USMS LCM at all. I'm going to Washington DC over our zone meet, then to France on a Viking River cruise right before nationals. I might have to do a USA meet just to swim a 50 free or such. I might enter the 100 fly/back but that's a huge committment to huff and puff all the way down and all the way back.

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  1. Karl_S's Avatar
    I'm not sure i'd ever try a build 400 IM! How much yardage would that be? I can't even count.
    When pwb was writing the HVT workouts he gave this 4100-yd set:

    100 fly/1:50,

    100 fly/1:50 + 200 fl-bk/3:40,
    100 fly/1:50 + 200 fl-bk/3:40 + 300 fl-bk-br/5:20,
    100 fly/1:50 + 200 fl-bk/3:40 + 300 fl-bk-br/5:20 + 400 IM/7:10,
    100 ez,
    400 IM/7:00 + 300 bk-br-fr/5:15 + 200 br-fr/3:30 + 100 fr/1:45,
    300 bk-br-fr/5:15 + 200 br-fr/3:30 + 100 fr/1:45,
    200 br-fr/3:30 + 100 fr/1:45,
    100 fr/1:45,

    Those are the intervals that I used. I think that they were BASE+:25 per 100 on the first half and BASE+:20 per 100 on the second half. I've actually done this set 2 or 3 times. It is quite a beast.
  2. chowmi's Avatar
    Quote Originally Posted by Karl_S
    [/COLOR]When pwb was writing the HVT workouts he gave this 4100-yd set:

    100 fly/1:50,

    100 fly/1:50 + 200 fl-bk/3:40,
    100 fly/1:50 + 200 fl-bk/3:40 + 300 fl-bk-br/5:20,
    100 fly/1:50 + 200 fl-bk/3:40 + 300 fl-bk-br/5:20 + 400 IM/7:10,
    100 ez,
    400 IM/7:00 + 300 bk-br-fr/5:15 + 200 br-fr/3:30 + 100 fr/1:45,
    300 bk-br-fr/5:15 + 200 br-fr/3:30 + 100 fr/1:45,
    200 br-fr/3:30 + 100 fr/1:45,
    100 fr/1:45,

    Those are the intervals that I used. I think that they were BASE+:25 per 100 on the first half and BASE+:20 per 100 on the second half. I've actually done this set 2 or 3 times. It is quite a beast.
    Wow! That is a tough interval. I don't think I could go up and then unbuild down!

    Ok, here it is! I actually made a spreadsheet! I would actually try this one day. If I were staring at a set of 5 x 1000s free, i'd probably do this instead.
    IM build fly back breast free
    25 25
    50 50
    75 75
    100 100
    125 100 25
    150 100 50
    175 100 75
    200 100 100
    225 100 100 25
    250 100 100 50
    275 100 100 75
    300 100 100 100
    325 100 100 100 25
    350 100 100 100 50
    375 100 100 100 75
    400 100 100 100 100
    Total 1450 1050 650 250 3400
    Then again, all the rounds after 200 are looking very fin-friendly to me. Yes, i'd fin the rest!
  3. The Fortress's Avatar
    Where will you be cruising in France? I likewise have a long vacation smack dab in the middle of the summer. That's really the only good time to go with kids ... It makes long course pretty iffy. I have respect for long course 50s. I know from experience that I can't fake them.

    Both the build 200 IM and 400 IM look way too hard!
  4. Karl_S's Avatar
    Ok, here it is! I actually made a spreadsheet! I would actually try this one day. If I were staring at a set of 5 x 1000s free, i'd probably do this instead.

    IM build fly back breast free
    25 25
    50 50
    75 75...

    Total 1450 1050 650 250 3400
    That's even worse than pwb's set! 1450 of fly - Yikes!
  5. StewartACarroll's Avatar
    Michelle, we are going to arrange a post nationals masters meet in Rockwall. Likely a two day meet on 15-16 August. Just FYI.

    Also so I am going to enter the Bill Nixon meet and the regional Champs meets and it's always nice not being the only masters swimmer swimming. I spoke to Stephanie Stone and she is likely swimming in these meets also.
  6. pwb's Avatar
    Quote Originally Posted by The Fortress
    I likewise have a long vacation smack dab in the middle of the summer. That's really the only good time to go with kids ... It makes long course pretty iffy.
    I totally agree with you on this. I really wish we could shift our long course Nationals to September so we could all get our summer vacations in and then train in earnest for long course.

    I used to think that LCM participation rates plummeted because people didn't like LCM, but, more and more, I think it's just because we like vacations better!
  7. StewartACarroll's Avatar
    Quote Originally Posted by pwb
    I used to think that LCM participation rates plummeted because people didn't like LCM, but, more and more, I think it's just because we like vacations better!
    ......or maybe it's because most people don't want to combine vacation and swimming in Clevland! I am just saying Geneva is not going to attract families traveling with swimmers like a meet in California or Florida.
  8. The Fortress's Avatar
    Quote Originally Posted by StewartACarroll
    ......or maybe it's because most people don't want to combine vacation and swimming in Clevland! I am just saying Geneva is not going to attract families traveling with swimmers like a meet in California or Florida.
    No matter the locale, I don't think most families want to be dragged along on a "swim vacation" where the swimmer worries about practice, pool time, sleep, staying off their feet to rest the legs, meet schedules, etc. And who wants to go to FL in the summer?

    I'm with Patrick. I wish LCM nationals was in September. I guess the only logistical problem with that is that many pools shut down in August for awhile. But because nationals is in mid-August, this will be my second summer in a row with no long course meets. June doesn't work for me either this year with graduations taking up weekends.
  9. chowmi's Avatar
    Quote Originally Posted by The Fortress
    Where will you be cruising in France? I likewise have a long vacation smack dab in the middle of the summer. That's really the only good time to go with kids ... It makes long course pretty iffy. I have respect for long course 50s. I know from experience that I can't fake them.

    Both the build 200 IM and 400 IM look way too hard!
    Hi Fort! We are going 07/18-26 on a Viking River cruise, "Paris to Paris". My parents wanted to do this as their 50th wedding anniversary! We are so going to average down the mean age!
  10. chowmi's Avatar
    Quote Originally Posted by StewartACarroll
    Michelle, we are going to arrange a post nationals masters meet in Rockwall. Likely a two day meet on 15-16 August. Just FYI.

    Also so I am going to enter the Bill Nixon meet and the regional Champs meets and it's always nice not being the only masters swimmer swimming. I spoke to Stephanie Stone and she is likely swimming in these meets also.
    Awesome!!! No matter what shape I am in, i'll always do a local meet!

    I'll try to do some USA LCM meets - but my schedule is just so surprisingly full! And i don't like waiting around to the last event to do a 50 free, so also depends on order of events! If you and Steph are there, I am much more likely to try to enter!!
  11. chowmi's Avatar
    Quote Originally Posted by The Fortress
    No matter the locale, I don't think most families want to be dragged along on a "swim vacation" where the swimmer worries about practice, pool time, sleep, staying off their feet to rest the legs, meet schedules, etc. And who wants to go to FL in the summer?

    I'm with Patrick. I wish LCM nationals was in September. I guess the only logistical problem with that is that many pools shut down in August for awhile. But because nationals is in mid-August, this will be my second summer in a row with no long course meets. June doesn't work for me either this year with graduations taking up weekends.
    A big reason I don't like LCM nationals is - ONE pool. Ugh, the waiting around. One can get a bit too much of deck chair napping and after a certain point, there is only so much in the ladies locker room to keep me entertained.
  12. The Fortress's Avatar
    Quote Originally Posted by chowmi
    Hi Fort! We are going 07/18-26 on a Viking River cruise, "Paris to Paris". My parents wanted to do this as their 50th wedding anniversary! We are so going to average down the mean age!
    Try to stay in Paris some before or after! If you need sightseeing recommendations, ask away.